If you are even modestly inclined toward health, you've no doubt heard about GLP1s: these pharmaceutical powerhouses (brand names: Ozempic, Wegovy, and Mounjaro) that are now household names and recommended as the front line in the war against obesity and weight gain. They are also coming into vogue with women in midlife who gain weight during the menopause transition. Although quite expensive, many are willing to deal with the side effects (and there are quite a few) in exchange for the promise of weight loss.

So should women in midlife consider GLP-1s? I recently had a GLP-1 brand reach out to me about marketing their product. I turned down a lot of money because I think the GLP-1 conversation seems to create the impression that this powerful hormone is in some way lacking in our bodies. But this isn’t true: GLP-1 is one of your body's most sophisticated regulatory systems, designed to keep your blood sugar stable, your appetite balanced, and your metabolism humming. And, your body already produces GLP-1 on its own. Naturally.

I’d like to put aside the conversation around the value of medication when it's medically necessary; for some, there’s no question that this is a lifesaving step. Instead, I'd like to focus on understanding GLP-1s (what they do and what they don’t do) and also: understanding what your body is already capable of and exploring how to work with your natural biology first, not against it. Too often, we reach for external solutions before we've even given our internal systems a chance to function optimally. Too often, we're willing to abdicate responsibility and put our trust blindly into a pill and sexy marketing when we're already teeming with ancient wisdom; we just need to get back to fundamentals that are healing and can restore homeostasis.

Our bodies are remarkably intelligent. They have been regulating blood sugar, managing appetite, and coordinating metabolic processes for thousands of years without pharmaceutical intervention. The question isn't whether you need GLP-1, I want to ask whether you're supporting your body's natural ability to produce and utilize it effectively.

What are GLP-1s?

Glucagon-like peptide-1 (GLP-1) is a hormone your body makes in the gut, primarily from specialized L-cells that line the small intestine and colon. You can think of it as your body’s built-in appetite regulator and blood sugar balancer — a signaling system that keeps multiple parts of your metabolism in sync.

When you eat — especially meals that include fiber, healthy fats, and quality protein — those L-cells are activated. They release GLP-1 into circulation, setting off a cascade of metabolic events you probably never notice, but that quietly shape your energy, hunger, and overall balance every day.

GLP-1 plays several roles at once. It helps stabilize blood sugar by prompting the pancreas to release insulin, but only when glucose is actually elevated — a safeguard known as glucose-dependent insulin secretion, which prevents blood sugar from dipping too low. At the same time, it turns down glucagon, a hormone that raises blood sugar unnecessarily.

But its influence doesn’t stop there. GLP-1 also slows the emptying of your stomach, so food moves into the small intestine at a more gradual pace. This delay helps you feel satisfied for longer stretches, reducing the likelihood of constant snacking. And in your brain — particularly in the hypothalamus — GLP-1 delivers satiety signals, dialing down food-seeking behavior.

What makes GLP-1 especially fascinating is its role as a bridge between the gut, brain, and pancreas. It’s one of the clearest demonstrations of the gut-brain axis in action: how the state of your digestive system can directly shape hormonal and neurological responses. When this system is functioning well, you enjoy steadier energy, healthier hunger cues, and a natural ease around weight management.

Your body is a masterpiece of biological engineering, and it already has the GLP-1 blueprint built in. The key is understanding how to activate and optimize this system through the choices you make every day.

Why the Sudden Rise in Medical GLP-1s?

One of the reasons GLP-1 medications like Ozempic and Wegovy have become so popular is that, for many people, the body’s natural system isn’t working the way it should. When you eat real, nutrient-dense foods, GLP-1 tells your brain you’re full, balances blood sugar, and helps you avoid constant cravings. The problem? Most of today’s diets are dominated by processed foods that don’t trigger this system properly.

Processed foods are stripped of fiber, healthy fats, and key nutrients that would normally stimulate GLP-1. Instead, they digest rapidly, spike blood sugar, and leave you hungry again in no time. Without fiber, your gut microbes can’t make short-chain fatty acids — one of the key signals that tell your L-cells to release more GLP-1. This means your natural “I’m satisfied” signals never fully switch on.

Over time, living on foods that fail to stimulate GLP-1 leads to a vicious cycle: blood sugar swings, cravings, and overeating. Add in chronic stress, poor sleep, and a lack of movement — all of which also blunt GLP-1 function — and it’s no wonder so many people feel trapped in patterns of hunger and weight gain. The environment works against the body’s natural biology.

That’s where pharmaceutical GLP-1s come in. These drugs mimic the hormone and override the system, giving people back the appetite control their bodies can’t access anymore. But the side effects here’s the hopeful part: your body isn’t broken. By shifting away from ultra-processed foods and back to whole, nutrient-rich meals, you can reawaken your natural GLP-1 system — and support your metabolism the way it was designed to work.

The Strength of Your Body’s Natural GLP-1 System

Your body already knows how to make GLP-1 — a hormone that helps keep your appetite steady, your blood sugar balanced, and your energy more even. The secret isn’t in creating something new, but in supporting what’s already built into you. Small choices every day can help this system work at its best.

Food is one of the strongest triggers. Whole foods like fruits, veggies, beans, nuts, and seeds stimulate GLP-1 far better than processed options. Fiber plays a starring role: when you eat things like oats, apples, or beans, your gut bacteria turn that fiber into compounds that tell your body to release more GLP-1. Healthy fats, like those in salmon, avocados, and walnuts, also help by keeping blood sugar steady and giving your cells what they need to respond properly.

Protein matters, too — especially in midlife. Certain amino acids found in foods like eggs, fish, and lean meats encourage your body to release more GLP-1, while also protecting your muscle mass. And colorful foods — berries, leafy greens, herbs, even dark chocolate — bring in antioxidants called polyphenols, which support GLP-1 and keep your gut cells healthy.

It’s not just about food, though. Gentle movement, like a short walk after meals, helps your body use GLP-1 more effectively. Managing stress is equally important: high cortisol from constant stress can block this system, while practices like deep breathing, meditation, or simply getting enough sleep create the environment for GLP-1 to do its job. None of this is magic — it’s your biology responding to nourishment, movement, and care.

The Science: How Natural Foods Support GLP-1

Some foods are better than others at boosting GLP-1s naturally. One of the most powerful categories is polyphenols — plant chemicals found in colorful fruits, vegetables, herbs, and teas. Compounds in berries, grapes, citrus, and even cocoa have been shown to stimulate GLP-1 release and improve insulin sensitivity. Bitter plant compounds like dark chocolate and grapefruit may even activate taste receptors in the gut, signaling your body to produce more GLP-1.

Another major player is fiber and resistant starch. When soluble fiber or resistant starch makes its way to the colon, gut microbes ferment it into short-chain fatty acids (SCFAs). These SCFAs are key triggers for GLP-1 release, directly linking your gut health to satiety and energy balance. You’ll find them in apples, pears, oats, legumes, slightly green bananas, chia and flax seeds, as well as inulin-rich foods like chicory root or Jerusalem artichoke. And since gut health is central to GLP-1 signaling, supporting your microbiome with both probiotic foods (like yogurt, kefir, sauerkraut) and prebiotic foods (fibers and resistant starches) makes this system even stronger.

So what does this look like on your plate? Think of building a GLP-1-friendly shopping list that’s full of colorful fruits like apples, pears, berries, grapes, and kiwi; vegetables like leafy greens, broccoli, Brussels sprouts, carrots, beets, and tomatoes; nuts and seeds such as almonds, walnuts, pistachios, pumpkin seeds, flax, and chia; and extras like dark chocolate, cinnamon, turmeric, chili peppers, and probiotic-rich foods. These are the everyday staples that keep GLP-1 active and your metabolism balanced.

Thriving at 45+: Why Protein Still Comes First

As estrogen declines in perimenopause and menopause, women lose muscle mass faster — and that loss has ripple effects. Less muscle means a slower metabolism, more blood sugar spikes, and even greater risk of joint pain. That’s why protein is non-negotiable. Research shows women in midlife benefit from 1.6–2.0 g/kg of body weight daily, which translates to about 110–130 grams of protein for most. Hitting this target supports lean muscle, bone density, blood sugar control, and a stronger metabolism.

The best part? You don’t have to choose between protein and GLP-1-friendly foods. In fact, pairing them is where the magic happens.

How to Build a GLP-1 + Protein Plate

Think protein first, plants second: anchor every meal with 25–40 grams of protein, then add colorful, fiber-rich plants to activate GLP-1.

✅ Sample Day:

• Breakfast: 2 whole eggs and 3 egg whites omelet with goat cheese, sweet peppers and tomatoes (27g protein)
• Snack: 1/2 cup greek yogurt with walnuts and ground flax (13g)
• Lunch: 6 oz. grilled salmon over my shredded cabbage cole slaw (40g)
• Snack: Apple slices with 2 Tbsp. almond butter (7g)
• Dinner: 6 oz. lean beef with sweet potatoes and roasted broccoli (42g)

This amounts to ~129 grams of protein while flooding your gut with GLP-1-boosting polyphenols, fiber, and resistant starch, which is a great meal for women 45+. 🎉

And in terms of GLP-1 support, here's what to shop at the grocery store:

• ✅ Fiber & resistant starch: apple, flax, broccoli, cabbage, sweet potatoes, tomatoes
• ✅ Polyphenols: apple, flax, walnuts, tomatoes, broccoli, cabbage
• ✅ Healthy fats: walnuts, flax, salmon, almond butter, beef
• ✅ Protein: eggs, Greek yogurt, salmon, beef

Bottom Line

GLP-1 is a natural hormone your body already makes. By eating the wrong foods, we don't stimulate GLP-1 and wind up overeating. But by eating foods rich in polyphenols, fiber, resistant starch, and healthy fats, we can enhance our own GLP-1 response, balance blood sugar, and feel more satisfied after meals. For women 45+, the winning strategy is combining those foods with enough protein to maintain lean muscle, protect bone health, and keep metabolism strong.

Protein + Plants = the most powerful duo for aging well, naturally.

At the end of the day, it’s always your choice. Some women find GLP-1 medications helpful, and that’s valid. But before you reach for a prescription, consider what your body can already do. Supporting your natural GLP-1 system through food and lifestyle is often the gentlest, most sustainable first step — and one that can help you thrive for decades to come.

Let's age well naturally, lovelies-

x
Juliana

PS - if you enjoyed this blog post, 👇 sign up for our monthly newsletter! 👇 We drop all kinds of strategies on how to age well: nutrition, exercise, sleep, HRT, clean beauty, facial exercise & more.